Nutritionist Reveals 5 Foods That Should Be Avoided at Breakfast

JAKARTA - Breakfast is often referred to as the most important meal of the day. When the breakfast menu is chosen wisely, the body will get an optimal supply of energy and nutrients after fasting overnight.

However, instead of providing energy, many popular breakfast menus actually trigger a spike in blood sugar and a drastic drop in energy (energy crash) in the middle of the morning. If consumed continuously, these foods can even increase the risk of chronic diseases.

Quoted from the Martha Stewart website, diet experts warn us to limit or avoid the following 5 types of food at breakfast.

1. Processed Meat (Sausage, Bacon, Ham)

Although it contains protein, processed meat is a poor choice to start the day because of its manufacturing process which is high in chemicals and preservatives.

"The food is very high in process (highly processed) and often rich in saturated fat and sodium. Starting your morning with high-sodium foods can contribute to increased blood pressure over time. Processed meat has also been linked to an increased risk of cancer, especially colorectal cancer," added nutritionist Roxana Ehsani, MS, RD, CSSD, LDN.

The healthy solution is to replace processed meat with higher quality, more natural sources of protein, such as boiled eggs, smoked salmon, greek yogurt, or a glass of cow's milk/soy milk.

2. Sweet Cakes

Muffins, donuts, or croissants are often the faithful companions of a cup of coffee in the morning. Unfortunately, in terms of nutritional value, these foods are no different from desserts.

"Breakfast cakes are usually made with refined flour, high in added sugar, and contain unhealthy fats. Added sugar can cause spikes and dips in blood sugar levels, while unhealthy fats can contribute to cardiovascular disease, which increases the risk of heart attacks and strokes," said nutritionist Connie Elick, RD.

The healthy solution is to make your own muffins at home using whole wheat flour with as little sweetener as possible, or choose a fruit parfait and a naturally sweet chia pudding.

3. Sweet Trendy Coffee Drink

Black coffee is good for metabolism, but coffee that has been added with flavored syrup and creamer actually hides dangers because the sugar content can be equivalent to one can of soda.

"This drink can cause a rapid spike in caffeine and blood sugar levels, followed by a drastic drop, sometimes in an hour or two. In addition, regular drinking of sugar-sweetened beverages is associated with a higher risk of heart disease, type 2 diabetes, and weight gain," said nutritionist Kathleen Moore, RDN, LD & Roxana Ehsani.

The healthy solution is to drink coffee without sugar, or if ordering at a cafe, ask for a light version with only one pump (one pump) of syrup.

4. Cereal and Granola Bar Packaging

Many people think that cereals and granola bars are healthy diet foods. In fact, these packaged products generally undergo high carbohydrate processing and are low in protein and fiber.

"Sweet cereals usually contain a lot of added sugar. They are usually processed with roasted and caramelized grains, making the sugar content too high to be consumed regularly. This makes cereals deficient in protein and fiber that serve to keep you full," said nutritionists Girlene Coughlin, RD, CDCES & Connie Elick, RD.

The best tip is to consume sweet cereals only occasionally. For daily, switch to whole grains such as pure oatmeal sprinkled with nuts or fresh berries.

5. Fruit Juice with Added Sweeteners

Bottled fruit juice often loses its best components, namely fiber, and leaves behind a high-sugar liquid.

"Fruit juices and drinks sweetened with sugar are the main cause of fatty liver, a condition that can affect anyone, regardless of whether they live with obesity or not. Frequent drinking of fruit juice (with sweeteners) can spike your triglyceride levels, which will then be stored by the liver as fat," added nutritionist Girlene Coughlin, RD, CDCES.

It's best to choose 100% pure fruit juice without any added sugar at all, or make your own smoothie at home with a mixture of whole fruit and high-protein yogurt.